It consists of plie squats, side lunges, squat & kick, skater hops, inner leg lifts, leg circles,
outer leg lifts, fire hydrants and fire hydrant kicks, which are all the exercises you'll ever need for shaping a great pair of legs.
Not exact matches
I'm doing some workouts for inner thighs (inner and
outer thighs
lift,
leg circle, fire hydrants, plie squad, etc), but i'm afraid these workouts would increas my muscle mass.
Then
lift the inner and
outer ankles to enliven the
leg.
Set the hands on the floor, lean to the right, and
lift the feet off the floor on an exhalation, balancing with the
outer left arm pressed against the
outer right
leg.
When the backs of the
legs are fully lengthened,
lift through the balls of the big toes so the inner
legs are slightly longer than the
outer.
Balance the weight evenly between the inner and
outer edges of the feet and align ankle, knee, and hip with the center of the foot so that as you engage your
leg muscles, you feel as though one joint is
lifted off the other in a single - file line.
You can work each
leg muscle individually (with exercises like hamstring curls,
leg extensions, inner and
outer thigh machines, butt machines, and calf raises), but it will take you much more time and not be as beneficial as squats, or dead
lifts, or lunges.
This Pilates workout from Speir includes variations of
leg lifts to deliver booty - boosting benefits to your thighs,
outer hips and glutes.
With the feet touching, maintain pressure through the heels, press the thighs and knees together to tone the
outer legs, and start to strengthen the abdomen by keeping the torso upright and
lifted.
Straight Leg Side
Lifts (for
outer thighs): Lie on one side with
legs straight.